♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Oh my gosh.
Hi, folks! I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist
- Together we're the most famous physical therapist
on the internet.
- In our opinion of course, Bob.
- Today, we're gonna talk about
how to relieve sciatic pain in seconds.
Plus, we're gonna show long-term success.
- Absolute, Bob.
This is not just a partial program.
We wanna carry things out.
But before we get any farther we got to-
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I swear I don't know where it is.
- Well, there it is. - It's over there, yeah.
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It will be pinned to the top of the page.
The contest that is.
This thing is, actually, is a deep form of heat.
Regular heat is only like skin deep.
- Yep.
- This actually penetrates 2.36 inches.
It was way deeper and you can use it throughout your body.
- Yep, knees, hips, back, arms.
- They use them on horses and dogs.
- Yeah. But that's another story.
- Yeah. All right, you can go to Twitter
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if you're sick of us rambling on
because we have short versions there.
- That's right. 60 seconds. - Yeah.
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which we have some outstanding information,
interviews from people, real experts.
- Experts in the field.
Real experts. - Throughout the world.
- People that know what they're talking about.
All right, Brad, what are we going to talk about today?
- Bob, you, myself, we've had hundreds of patients
over the years with sciatica.
We've taken many courses,
a lot of continuing ed and combined it all up.
We're gonna give you the three top ways
that have worked to take away the leg symptoms,
that sciatica, right away.
Obviously, it does not work for everyone
but these are the ones that if they're gonna work,
these are the ones that you should try.
Now, one thing is, if your symptoms are leg pain
going down the leg with walking, with standing
and consistently when you sit down it feels better
and it stays feeling better no matter how long you sit,
there's a chance that it's not sciatica from a disc.
It may be from a stenosis. - Right.
- I would say maybe 20% from the last class.
- Well, I think it depends on the age.
Like if you're over the 55,
your chances to stenosis it go way up.
- Yeah. - I mean.
- And then there's other treatment for that.
But if that's the case, you can still try these.
And the only reason you're gonna continue to do
any one of these options,
'cause we've got three of them,
is if the leg pain goes away and it feels good,
then it's good.
So with first-
- I think we should emphasize that, Brad.
That, you know, the pain goes down the leg
and if you start doing the exercise
and it starts feeling better.
Let's say it goes into the calf.
It starts feeling better in the calf,
that's a good sign.
If it starts feeling better in the back
but it's worse in the calf,
not a good sign. - Right.
- It's got to go out of the leg first.
- Right, and we call it centralizing.
So we may refer to that.
So now without further ado,
should we show - Sure.
- the first option?
This is very common.
We got this option from both McKenzie and Stuart McGill,
a little bit of both.
- Stuart McGill, probably the worldwide expert
on back pain right now,
- Yep. - I would say.
So he talks about first, what you can do is just lie prone.
You're just gonna do this.
We're thinking that this is a disc problem
and this place helps convince the disc
to maybe go back into place.
- Right, so here, typically, if your herniated disc
got sciatica, it's right about at the belt line
at that level.
So you can do this in your bed,
but it's probably preferable on a firm surface,
maybe on the floor. - Right.
- If you can get down on the floor
without pain or chance for fall.
- Now, you can do this throughout the day
and if it's gonna help, it should help fairly quickly.
If it's worse,
you might have to start with pillows underneath you.
- Right.
Right under your stomach or your waistline.
- But progression is you can actually go up onto your chin
by using your fist as a support.
He also does.
Well, you can do elbows too. - Yup. Yup.
You can do that one where you go like this
and that you kind of look up
and it gives you a little more arch.
One thing I'd like to say, as far as time,
I've had a lot of patients, including myself,
you lie down on your stomach
and it doesn't feel good right away.
It may take 30 seconds to a minute.
- Yeah, give it a chance to adjust.
- Yup.
- Don't you go, "Oh my God, it's worse."
Wait, give it, like you said, 30 seconds
and then if it's not better
then you might try some pillows.
- Right, I do wanna give a few pearls.
You know, those little tricks
that we've learned over the years,
is you might shift your waist to the right or to the left
just a little bit.
And sometimes that'll may take that leg pain away.
Can you show that, Bob?
- Yeah, generally, let's say I'm having pain in my left leg.
I would shift my hips to the right
and I would form a banana.
- If you're looking down from the ceiling.
We don't have a camera there, unfortunately, but...
- And if it was on my right leg, I would shift to the left.
- Yep.
- All right, you wanna do Roadkill?
- Yeah, so that, when you shift like that,
it'll be pretty quick.
You'll say, "Oh boy, that leg pain is starting to go away.
Boy, your gold."
Then you're gonna continue to do that.
But this is the next one is...
Now, this is a weird- - Again, left leg.
- Yep.
- And we call it Roadkill. - We don't know why.
- Well, you look like you've been killed on the road.
- Well, I guess I hate to think about that, but...
- So you put your...
I take my heel on the painful leg
and I put it on my opposite knee.
- Yep, so right there.
And then that knee comes up and it's a little awkward.
But I've had a number of patients do this
and as soon as they bring that knee up,
they say, "Oh, the leg is starting to feel better with,
and you know, 20, 30 seconds even."
- Now, at the end of this program,
we're gonna actually talk about videos
where we're going to D hill a lot more than this.
- Right.
- And we'll tell you where to find those at the end.
You gotta wait until the end.
- That's our cornucopia for the difficult sciatica problems
that you can go to and find the answers
without struggling too much.
- Your horn of plenty.
- Yeah, the horn of plenty.
Exactly, right.
- All right.
- Now, we're gonna go to the next one.
This is a trick that, I don't know.
Have you used this one quite a bit, Bob?
- Not quite a bit, but I've seen Mackenzie do a it
and so does Mulligan.
- Yeah, I've used this a lot in the clinic
where on the stomach those tricks aren't working
to get rid of your leg pain. - Sure.
- So, let's try this.
So you lie there
and again, better on a firm surface-
- What side is the painful side on, Brad?
- Say, it's the right. - Okay.
- Okay, so this is my painful numb side.
I'm going to lift up and bring my hips
to the left if my right leg...
I'm gonna bring both knees up,
and you do this slowly, take your time.
Up to here.
And now I'm going to rotate this way.
But my shoulders- - Towards the painful side.
- Yep, my shoulders are gonna stay towards the back.
- They're gonna stay pinned down.
- Yep.
And typically when I do this
once we get over here, the patient will say,
"Oh, that that's starting to feel better.
My legs feeling better."
If the legs feeling worse and it continued to stay worse,
you stop immediately
and discontinue the attempt for that treatment.
- Now on the title, Brad, we said relieve pain in seconds
and I think that's generally the case.
You know, if it's gonna help, it's gonna help right away.
But the thing is, you could do this throughout the day.
You can do this six to eight times.
- Right.
Yeah, if this goes up
and within 30 seconds that leg pain is feeling better,
absolutely, every hour you're gonna start to do this.
Now, when it's starting to feel better overall
then you're gonna go back to number one
and lay on your stomach and start going up on your elbows.
- Eventually, you wanna get to that point.
- Exactly. - Yes.
- Now, if neither one of those are working,
we're going to option number three.
We're gonna use some decompression
or, technically, traction on the low back.
And we're gonna use body weight,
you can do this at home.
You need two chairs.
Sturdy chairs are best.
You know, not rockers. (chuckles)
- Yeah, you would need quite sturdy chairs
unless you'd flip them around.
We'll show both ways, right? - Yeah.
So you can do it this way.
And these chairs happened to be the right height for me.
They'll be a little low for Bob.
- Plus, they're very stable.
- Yep, these are nice chairs.
These were our waiting room chairs
for patients. - Yeah, they were.
- So they got some good history.
So I'm gonna go here, good posture,
and I've done this in parallel bars in the clinic as well,
so same concept.
And I'm just gonna lift up with my arms,
relax my core muscles
so that allows a traction through my lumbar spine
and decompress and take the pressure off of that nerve.
And this, if it's gonna work,
you're gonna go up like this.
And I would say, this is gonna be faster
than the ones we just demonstrated lying down.
And if that leg pain goes away,
you're gonna hold it and then go back.
If it comes back, you're gonna continue to do this,
and with time, each time it hopefully will go longer.
And then you're gonna keep your chairs next to each other
and you're gonna use that throughout the day
on a regular basis.
The other option is-
- Oh, Brad, I wanna show one quick option too.
Let's say, you're out in the park...
- The bench one?
- Yeah, and there's a bench like a cement bench.
You can go up to behind it
and you have your palms facing forward like this,
and you can lean back like this and put your feet...
Well, Brad, over there will show better.
- You can do palms like this.
I have a hard time, whatever.
- Yeah.
- I've done this one, many times myself.
- Have you really? - Yep.
Well, it's not always a concrete bench
but it's a solid.
- Sure. - Anything solid.
And then just, I'm starting right now,
it's not quite as aggressive as the other way,
but if it works, boy, go up there
and get your park bench.
- Yeah, and the nice thing about it, a lot of times,
it'll give you maybe 10, 15,
maybe a half hour pain-free movement.
And you can keep walk all the way around the lake that way.
- Which brings us to the long-term benefit.
We're gonna get to in just a second.
The other way you can do the traction
is on your knees and use this
if you feel I'm more comfortable doing it this way.
- [Bob] Well, it's more stable.
- Yeah.
- [Bob] I mean, you can do almost any chair then.
- And so you're gonna do the same thing.
I'm just gonna lift up here and relax my core muscles
and get that traction and go back down.
Good posture, don't don't hang out like this.
Make sure you're up tall while you're doing this
and hold that for as long as you can
till your arms get tired and repeat it two or three times.
- I think you are taller now, Brad.
- Well, yeah.
Well, I'm usually getting a half inch on that.
And the other way, this is much easier for traction
and it's not like you have to buy a traction device
or inversion table.
You need a pull-up bar. - Sure.
- Or we use...
This works better for this situation
than a pull up bars are hanging handles
but anything you'd grab above your head but not too high
because you don't wanna jump for it and just dangle there.
You wanna be able to control the descent if you will
or the traction or decompression.
So I grab here with your back against the wall
is really nice because it forces you into good posture
and you can use that for controlling your descent
or your traction.
Oh, there we go.
And I do this every day so I can very...
You can see my stomach.
I just relax it and I feel a traction.
- I have found too, Brad,
and is that gentle rotation sometimes feels good too.
And you might have your feet on the floor, yeah.
- Yeah, to start with, maybe here.
- And just try and see if it helps.
Sometimes that kind of rejiggers the...
- Yeah, and the thing is if it hurts going to the right
but it feels better going to the left,
just go to the left. - Yeah.
- It may that either way may hurt
or maybe it doesn't matter.
- So it's almost like a manipulation.
- It is.
Yeah, this is one of those little tricks
that we're giving out to everyone.
There we go.
Now, that's the third and final option
of the the ones that work in seconds.
Now, once you get the leg pain under control
and things are feeling better,
the long-term success is absolutely necessary.
So that is successful long-term is a walking program.
- Yes. - Walking on the flat.
Not up and down hills or in the woods, but on the flat
and do that every day.
- Throughout the day. - Yeah.
- It, actually, it wouldn't be the worst thing to do
after a meal, like three times a day,
Like even 15, 20 minutes or 10, 15 minutes.
- Good lunch break.
If you're able to get out outside of the office
wherever you work and walk.
Five or 10 minutes is a lot better than nothing.
You know, 20 minutes is even better.
- Then you want good posture
in your chair. - Right.
- This rounded posture may have caused your disc problem
in your herniated disc, in your sciatica,
so we wanna make sure you're upright.
You might have to use the support in your chair.
- Lumbar support, even a small throw pillow.
- Yes.
- In my car, I've done as much as taking my coat,
rolled it up, put it in my car seat
so that I could maintain,
because I didn't have a lumbar support.
- And you wanna watch some of our videos
and learn proper posture when your lifting.
- Yes.
- You don't wanna round out like this.
- Ooh, that hurts just watching you, Bob.
- Yeah, you wanna make sure you're doing things properly.
- If you just want to scoot down,
you may just go like this to pick up even a light object
as opposed to, whoop!
That will slip that disc.
We wanna keep it safe all the time.
- What that does, Brad, is that leads me to our discussion
of the cornucopia here though.
- Oh, yeah, so all these little things.
- So by the way, if you go to our website, bobandbrad.com,
go to the program section.
Under the program section,
we have a bunch of programs on specific topics
and one is on sciatica and we have
- 40 - 40 videos.
- I just looked at it yesterday, everyone.
- 40 videos, and you can look through those
and pick out the ones that pertain to you.
- Just look at the title.
It's very self-explanatory.
- And along with them?
- Along with that, you can see the video
and there's a PDF button on the right.
Just click on that.
It'll print out on your printer,
assuming you got all hooked up.
It'll give you a review of the whole video, the exercises
and pictures of the exercise. - You can take them with you.
- Well, not colored pictures of you, Bob and I.
I mean, that'd scare them away anyways.
- No, it's colored pictures.
- Oh, it is. - Yeah.
- Oh, but with us? - Yes.
- I didn't see it. - Well, sometimes it's us.
- Well, not all the time.
Anyways, but there's a great deal.
There's absolutely no charge for this.
Not even your emails.
- Right. - Completely free.
- This is our gift to you.
- If you have that stubborn sciatica,
there's something that...
Bob created this.
Every situation is...
Well, I would say 95%. - Yes.
- Yeah.
- So if you're looking for a gift for your wife
and she has sciatica,
just give this to her and say you obtained it for her.
- Yeah, print that all out
and color- - And put a bow on it.
- Yeah, put a bow on it and say,
"Yeah, I got this program from Bob and Brad for you."
- Yeah, you don't have to say you didn't pay anything
for it. - Yeah.
- All right. - Whatever. It'll be fun.
(upbeat tune)